Beginner Dumbbell Workout

A Simple Beginner Dumbbell Workout
Being in the best physical condition requires a combination of both
aerobic and anaerobic exercises. This means you need to use a
combination of routines that both raise the level of heart activity for a
certain length of time, such as walking, jogging or aerobic exercises.
Plus, weight training and resistance exercises to help tone, shape and
increase muscle mass for maximum fitness.

You don’t need expensive equipment or a gym membership to achieve the
goal of good physical fitness. For the anaerobic aspects of your
workout, all you need are two dumbbells and you can fashion a simple
beginner dumbbell workout that will work on all of your major muscle
groups, helping to tone and shape your body while improving strength
and performance.
A simple beginner dumbbell workout can be done by those who are young
or the young at heart. All you need to start with is a pair of
dumbbells with weights that will effectively work your muscles. Not to
heavy so you can get in enough repetitions, but not too light so they
will have a positive effect. As you progress in your workout routine you
will probably increase the weight of your dumbbells gradually, but for most people the weight will never be excessive.
For those concerned with toning more than gaining extra muscle mass,
this dumbbell workout is perfect for shaping the body and keeping the
weights low will insure that you are not bulking up, but rather
becoming more slender while toning all the major muscle groups.
Your dumbbell workout will consist of five basic exercises done in
sets of threes with a minute or two of rest in between. Before you
start lifting the dumbbells, you’ll need to warm your muscles up with a
quick light cardio routine, such as stretching and doing some basic
exercises slowly so you don’t cause an injury. Then when you have warmed
up, you can start the beginner dumbbell workout.

Biceps

Dumbbell Curls: The most recognizable method we
associate with dumbbells, you stand straight up holding the dumbbell
down by your sides and lift them one at a time to your shoulder. Keep
your back straight and lift with the bicep muscles.

Triceps

Dumbbell Tricep Extension: Sit in a chair straight up
holding a single dumbbell over your head with both hands. Slowly lower
the dumbbell behind your head keeping your elbows pointed upwards until
the weight is behind your head. Then lift it back to the original position.

Shoulders

Military Press: Hold the barbell up to your shoulders sideways, then press them overhead until your arms reach fully up.

Chest

Dumbbell Bench Press: Lie on your back with the
dumbbells at your shoulders elevated up to chest level, then press them
upwards until the arms are extended.

Legs

Dumbbell Lunges: Hold the dumbbells at your side
while standing straight up. Extend on leg forward and bend at the knee
until your thigh is perpendicular to the floor and your calf is
vertical, then return to the standing position. Repeat move with the
other leg.

These five dumbbell exercises can be augmented with other routines
to fully develop all of your muscles groups. Be sure to check with
your physician first and keep things slow until you feel comfortable
with the routines.

Hope you enjoyed this article, be sure to check out the 10 Minute fatloss plan too.. For everyone that does not have the time to go to the gym, but still wants a stunning body.

Best of luck

Romano Chandansingh

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